There's lots of info available on the net if you do a search for things like cycling nutrition. How much you want of each depends on what you want to do.

That being said, most "experts" seem to recommend that an average person consume between .5 and 1 gram of protein per pound of body weight in a day. The amount goes up as your activity level increases. The most I've seen recommended is 2 grams per pound for serious athletes.

If you can get that amount from the regular foods you eat, then do so. Check out http://www.calorieking.com for some good information about individual foods. They give the fat, carb, and protein content for a huge number of both generic (i.e. steak) and specific (i.e. Oscar Meyer Bologna) foods.